Thursday, December 18, 2014

Teen Weightlifting

5-5-3-3-2-1-1 
Back Squat 

AMRAP in 10 mins: 
10 Box Jumps 
10 Dead Hang Pull-ups

Tuesday, December 16, 2014

CrossFit Kids

Warm Up:
Winter Wonderland

Skillwork: 
Squat 

WOD: 
7 minute AMRAP 
3 snowball jumps 
9 climb up the snowy mountain 
12 ski squats 

GAME: 
Snowball Fight

Saturday, December 13, 2014

CrossFit Kids Preschool




Skill:
Press and Squat

Warm Up: 
Reindeer games
Reindeer hops-->Reindeer crawl-->Reindeer run

WOD:
AMRAP in??
Log Roll
Run
5 Press
5 Squat

Game:
Volcano Monster

Thursday, December 11, 2014

CrossFit Kids

Warm Up: 
Slomom Runs/Agility Ladder 

Skillwork: 
Front squat 

WOD: 
Station Rotation 
30 secs 3x j
umping jacks 
front squat 
mountain climbers 
plank 
running reindeer 
rest 

Game: 
Max time bar hangs

Teen Weightlifting

Deadlift 
5-5-5 

21 - 15 - 9 
Deadlift 
KBS 
Air Squat

Tuesday, December 9, 2014

CrossFit Kids

Warm up: 
Obstacle Course 

Skill work: 
Box Jumps 

WOD: 
AMRAP in 8 minutes 
5 box jumps 
10 kettle bell swings 
15 sit ups 

Game: 
Pirate Ship and Relay races

Saturday, December 6, 2014

PRESCHOOL KIDS

Warm Up: 
Obstacle into Forest Land 

Skillwork: 
Forward rolls 

WOD: 7 rounds: 
Bear crawl 
3 squats 
pick up snowball and ice skate to the other end of the gym 
5 jumps over snow 

Game: 
Pirate ship

Wednesday, December 3, 2014

CrossFit Kids

Warmup: 
Musical Buckets 

Skillwork: 
Kettlebell swings 

WOD: 
AMRAP in 7 minutes 
10 farmer carries 
10 kb swings 
20 jump rope 

Game: 
Battleship